Wednesday, March 25, 2015

Quinoa & White Bean Casserole with Caramelized Onions



Quinoa is a great alternative to rice. It has all 9 essential amino acids, it's high in protein and fiber. I love caramelized onions so if you don't mind putting in the time to caramelize your onions, this is a delicious recipe! The casserole makes 8 servings so I put 5 into containers for lunch with some carrots on top.


Ingredients:



  • 3 cups cooked quinoa (1 cup dry)
  • 2 cans of canellini beans
  • 3 large onions
  • 4 oz cream cheese (I used 1/3 less fat)
  • 3/4 cup shredded parmesan cheese
  • 2 tsp minced garlic
  • ½ cup red wine
  • 1 cup vegetable broth
  • 1 TB balsamic vinegar
  • 1 ts fresh rosemary
  • ¼ ts red pepper flakes
  • ½ ts salt and pepper

  • Directions: 

    1. In a large pot add chopped onions and salt and cook for about 7 minutes, stirring occasionally. Reduce heat to medium low and cook for 20 minutes. Add balsamic vinegar and cook for 5 more minutes. Stir in garlic and red pepper flakes. Add wine and cook for one minute. 
    2. Preheat over to 400 degrees and spray a casserole dish.
    3. Add the cannellini beans, quinoa, vegetable broth and rosemary to the pot with the onions. Bring to a simmer and stir in cheeses. Mix until combined and season with salt and pepper.
    4. Pour into casserole dish and bake for 25 minutes. Allow to cool slightly before serving.

    Nutritional Analysis:
    8 servings
    433 calories, 65g carbs, 9g fiber, 18g protein

    Recipe source: cookingquinoa



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